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Workout of the day (WOD)

  • WOD – Saturday, 28/10/2017

    By admin | In CrossFit Rocks | on October 27, 2017

    CrossFit Rocks – CrossFit Round 3 – when you want to throw your dumbbells away Warm-up Warm-up (No Measure) Mobility: 2 groups: -60s Kettlebell calf smash each leg -60s Calf Raises each leg Then, Agility Ladders Then, 3 rounds of: 30s Ankle cirlces 30s Step-ups 30s Bear Crawl 30s Jumping Squats Then, WOD SPECIFIC: Shuttle […]

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  • WOD – Friday, 27/10/2017

    By admin | In CrossFit Rocks | on October 26, 2017

    CrossFit Rocks – CrossFit Warm-up Coach Alba getting some bench in! Warm-up (No Measure) Mobility: 10 Jefferson Curls Then, 2 Rounds of: 10m Toy Soldiers 20m Butt kicks 10m inchworms (no push-up) 100m Row (Time Trial on 2nd round) Then, Skill: Kettlebell Swing Weightlifting Deadlift (5-5-5-5-5) Advanced Athlete Extra Work Yesterday’s WOD. Gymnastics strength WOD […]

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  • WOD – Thursday, 26/10/2017

    By admin | In CrossFit Rocks | on October 25, 2017

    CrossFit Rocks – CrossFit Is Simone facing the wrong way or is everybody else? Warm-up Warm-up (No Measure) Mobility: Group 1. 10 Large arm circles (5 LA / 5 RA) 10 Front Raises 10 Lateral Raises *use a 1.25kg/2.5kg Plate Group 2. 90 second seated shoulder stretch Then, 3 rounds of: 3 Dive Bomber Push-ups […]

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  • WOD – Wednesday, 25/10/2017

    By admin | In CrossFit Rocks | on October 24, 2017

    CrossFit Rocks – CrossFit Rick handstand walking! Warm-up Warm-up (No Measure) Mobility: Tabata Squat play -Bottom of a Squat -Boot Straps -Bottom of a Squat w/ light bouncing -Groiner to Squat -Duck walk forward -Duck walk backward -Cossack Squats right Leg -Cossack Squats left leg Then, 3 rounds of: 10 Kettlebell Russian Swings 7 Goblet […]

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  • WOD – Tuesday, 24/10/2017

    By admin | In CrossFit Rocks | on October 23, 2017

    CrossFit Rocks – CrossFit Jen with that J-hook! Warm-up Warm-up (No Measure) Mobility: 20 Broomstick Pass Throughs 10 Weighted broomstick Pass Throughs Then, Reverse Tabata hanging from a Pull-up bar: -Normal width hang -Close grip hang -Close reverse grip hang -Normal reverse grip hang -Switch grip left arm hang -Switch grip right arm hang -1 […]

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  • WOD – Monday, 23/10/2017

    By admin | In CrossFit Rocks | on October 22, 2017

    CrossFit Rocks – CrossFit Dave and Sally-anne lifting heavy on their Deadlifts! Warm-up Warm-up (No Measure) Mobility 2 minute standing cat camel stretch. Then, 2 Rounds of: 10m Inchworm Push-up 20m Broad Jump 10 Kettlebell Swings Then, 3 stroke max wattage test. 3 attempts each. Then, Fixing common rowing errors. Metcon Metcon (AMRAP – Rounds […]

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  • WOD – Saturday, 21/10/2017

    By admin | In CrossFit Rocks | on October 20, 2017

    CrossFit Rocks – CrossFit Warm-up Nick doing very nice V-ups! Warm-up (No Measure) Groups of 3 – 3 rounds of: -100m Medicine ball carry -Air Squat -Burpees *On the 3rd round, perform Jumping Air Squats and Single leg Burpees. Burgener Power Clean Lifting Complex 3 rounds of (increase weight): 1 Deadlift + 2 Clean Pulls […]

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  • WOD – Friday, 20/10/2017

    By admin | In CrossFit Rocks | on October 19, 2017

    CrossFit Rocks – CrossFit Sam snatching under Tristan and Gregg’s watchful eye’s. Warm-up Warm-up (No Measure) Crossfit Warmup (no progressions) 3 rounds of: 10 Strict Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 10 Hip Extensions Accumulate as much time as possible at the top of a Pull-up hold or Ring Row hold with-in […]

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  • WOD – Thursday, 19/10/2017

    By admin | In CrossFit Rocks | on October 18, 2017

    CrossFit Rocks – CrossFit Happy Birthday for yesterday Archer! Warm-up Warm-up (No Measure) 3 Rounds of: 1 min Row/Bike 1 min Skipping 1 min Good mornings 1 min Front Support Reverse Tabata Pull-up Hold or Ring Row Hold. Warm up / set up movements. Metcon Metcon (Time) 5 rounds for time of: 25 kettlebell swings […]

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  • WOD – Wednesday, 18/10/2017

    By admin | In CrossFit Rocks | on October 17, 2017

    CrossFit Rocks – CrossFit It’s a Mexican Wave Air Squat this time! Warm-up Warm-up (No Measure) Mobility: 10 Forward Fold + Squat 10 Broomstick pass throughs 10 Btn Sotts Press (In pairs, alternating movements) 1 round of: -5 shuttles (2 x 10m is 1 shuttle) -Plate ground to overhead / Kip Swings / Burpees Accumulate […]

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